Navy Bean Soup (White Beans) With Arugula

Navy beans (as in most different beans) are excessive in dietary fiber which suggests it’s going to provide help to really feel full quicker as a result of they’re so excessive in fiber. They’re excessive in folate, magnesium, thiamin, iron, and copper to call just a few. Beans are a cheap choice to meals and but there are such a lot of methods to include them as a principal dish or aspect merchandise.

I at all times desire to make use of dry beans over canned. You’ll be able to soak them in a single day and they’re able to cook dinner the following day. Canned beans will not style as recent in a well being supportive recipe. I additionally keep away from canned merchandise due to the identified undeniable fact that cans are lined with BPA.

Having stated that, in case you are quick on time by all means, use the canned navy beans.

The phrase “shoyu” could be new to you. There are three kinds of soy sauces you should purchase out there specifically shoyu, tamari, and soy sauce.

Soy sauce is Chinese language, shoyu is Japanese, and tamari is wheat free soy sauce. Those that are attempting to steer clear of wheat, ought to use tamari and ensure the bottle says “Tamari in addition to wheat free”.

A historically produced shoyu is essentially the most superior product each from well being perspective and style. Search for bottle that claims natural or historically brewed.

If you do not have shoyu or tamari, you should utilize soy sauce – do not let that issue alone cease you from attempting the recipe.


1 cup dried white navy beans. Soak in a single day.

1 bay leaf

1 quart vegetable inventory

1 teaspoon sea salt

1 pound plum tomatoes

1 small onion

2-Three cloves garlic

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano

¼ teaspoon dried marjoram

freshly floor black pepper

1 tablespoon shoyu (or tamari if you wish to use wheat free)

1 bunch arugula or ½ pound recent spinach

1 lemon, thinly sliced into rounds.


  1. Drain the beans and place them in a strain cooker or four to six quart saucepan. Add a bay leaf, inventory, and salt; strain cook dinner for 20 min or simmer for 45 to 60 min till properly achieved and tender.
  2. Blanch the tomatoes for 10-15 sec in boiling water. You need to have the ability to peel the pores and skin and take away the seeds inside earlier than chopping coarsely. This within the culinary world known as “Concasse”.
  3. Chop the onion finely; mince the garlic. In a big pot, saute the onion and garlic.
  4. Add in tomatoes and herbs and stir properly. Cook dinner for a couple of minutes
  5. Add within the navy beans with their cooking liquid, including extra water or inventory if the soup is getting too thick. Season with the remaining sea salt, pepper and shoyu or tamari. Simmer for 10 minutes.
  6. One or two minutes earlier than turning off the range, add in arugula or spinach. You can provide it a fast chop or tear into huge items.

Only a be aware to not overcook the arugula or spinach. One minute within the simmering soup is greater than sufficient cooking. It is going to wilt however nonetheless have a ravishing inexperienced coloration to the soup.

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